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Whitewater Run Club's adult training plans — 8 plans built on the Norwegian Singles method, for 5K, 10K, Half Marathon, and Marathon goal races. Please enter the member password.

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Adult Members

Adult Training Plans

Eight training plans built on the Norwegian Singles method — 2 threshold sessions per week, controlled below VO2 max, with disciplined easy running on every other day. Four goal-race distances (5K, 10K, Half, Marathon), two volume tiers each (Build / Race).

Read the framework (PDF) Download the Excel workbook

This is a club training framework, not personalized coaching. Consult a physician before beginning. Individual adjustment requires a certified coach (USATF Level 1 / RRCA / VDOT or equivalent).

5K — Build — Norwegian Singles

8 weeks · 4 days/week · peak 20–25 mi/wk

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Wk 1 Base	REST REST	T1-25c 25 min continuous	EASY-30 Easy 30'	T2-10x400 10×400m @ T2, 1 min jog	REST REST	LR-60 Long 60'	EASY-30 Easy 30'
Wk 2 Base	REST REST	T1-5x6 5×6 min @ T1, 1 min jog	EASY-30 Easy 30'	T2-10x400 10×400m @ T2, 1 min jog	REST REST	LR-75 Long 75'	EASY-30 Easy 30'
Wk 3 Build	REST REST	T1-6x1k 6×1km @ T1, 1 min jog	EASY-30 Easy 30'	T2-8x600 8×600m @ T2, 90 sec jog	REST REST	LR-75 Long 75'	EASY-30 Easy 30'
Wk 4 Build	REST REST	T1-5x6 5×6 min @ T1, 1 min jog	EASY-30 Easy 30'	T2-6x1k 6×1km @ T2, 90 sec jog	REST REST	LR-60 Long 60'	EASY-30 Easy 30'
Wk 5 Peak	REST REST	T1-3x10 3×10 min @ T1, 2 min jog	EASY-30 Easy 30'	T3-8x400 8×400m @ 3–5K pace, 1 min jog	REST REST	LR-90 Long 90'	EASY-STRIDES Easy + strides
Wk 6 Peak	REST REST	T1-6x1k 6×1km @ T1, 1 min jog	EASY-30 Easy 30'	T3-6x800 6×800m @ 3–5K pace, 90 sec jog	REST REST	LR-75 Long 75'	EASY-STRIDES Easy + strides
Wk 7 Taper	REST REST	T2-8x600 8×600m @ T2, 90 sec jog	EASY-30 Easy 30'	T3-3x1mi 3×1mi @ 5K pace, 2 min jog	REST REST	LR-60 Long 60'	EASY-STRIDES Easy + strides
Wk 8 Race	REST REST	T2-10x400 10×400m @ T2, 1 min jog	EASY-30 Easy 30'	EASY-STRIDES Easy + strides	REST REST	EASY-30 Easy 30'	RACE RACE

5K — Race — Norwegian Singles

8 weeks · 6 days/week · peak 35–45 mi/wk

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Wk 1 Base	EASY-45 Easy 45'	T1-5x6 5×6 min @ T1, 1 min jog	EASY-45 Easy 45'	T2-10x400 10×400m @ T2, 1 min jog	EASY-30 Easy 30'	LR-75 Long 75'	EASY-STRIDES Easy + strides
Wk 2 Base	EASY-45 Easy 45'	T1-6x1k 6×1km @ T1, 1 min jog	EASY-45 Easy 45'	T2-8x600 8×600m @ T2, 90 sec jog	EASY-30 Easy 30'	LR-90 Long 90'	EASY-STRIDES Easy + strides
Wk 3 Build	EASY-45 Easy 45'	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-45 Easy 45'	T2-6x1k 6×1km @ T2, 90 sec jog	EASY-30 Easy 30'	LR-90 Long 90'	EASY-STRIDES Easy + strides
Wk 4 Build	EASY-45 Easy 45'	T1-5x6 5×6 min @ T1, 1 min jog	EASY-45 Easy 45'	T2-10x400 10×400m @ T2, 1 min jog	EASY-30 Easy 30'	LR-75 Long 75'	EASY-STRIDES Easy + strides
Wk 5 Peak	EASY-45 Easy 45'	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	T3-8x400 8×400m @ 3–5K pace, 1 min jog	EASY-30 Easy 30'	LR-105 Long 105'	EASY-STRIDES Easy + strides
Wk 6 Peak	EASY-45 Easy 45'	T1-6x1k 6×1km @ T1, 1 min jog	EASY-45 Easy 45'	T3-5x1k 5×1km @ 5K pace, 2 min jog	EASY-30 Easy 30'	LR-90 Long 90'	EASY-STRIDES Easy + strides
Wk 7 Taper	EASY-45 Easy 45'	T2-8x600 8×600m @ T2, 90 sec jog	EASY-45 Easy 45'	T3-3x1mi 3×1mi @ 5K pace, 2 min jog	EASY-30 Easy 30'	LR-75 Long 75'	EASY-STRIDES Easy + strides
Wk 8 Race	EASY-30 Easy 30'	T2-10x400 10×400m @ T2, 1 min jog	EASY-30 Easy 30'	EASY-STRIDES Easy + strides	REST REST	EASY-30 Easy 30'	RACE RACE

10K — Build — Norwegian Singles

10 weeks · 4–5 days/week · peak 25–30 mi/wk

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Wk 1 Base	REST REST	T1-25c 25 min continuous	EASY-30 Easy 30'	T2-8x600 8×600m @ T2, 90 sec jog	REST REST	LR-60 Long 60'	EASY-30 Easy 30'
Wk 2 Base	REST REST	T1-5x6 5×6 min @ T1, 1 min jog	EASY-30 Easy 30'	T2-8x600 8×600m @ T2, 90 sec jog	REST REST	LR-75 Long 75'	EASY-30 Easy 30'
Wk 3 Base	REST REST	T1-6x1k 6×1km @ T1, 1 min jog	EASY-30 Easy 30'	T2-6x1k 6×1km @ T2, 90 sec jog	REST REST	LR-90 Long 90'	EASY-30 Easy 30'
Wk 4 Build	REST REST	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-30 Easy 30'	T2-4x2k 4×2km @ T2, 2 min jog	REST REST	LR-75 Long 75'	EASY-30 Easy 30'
Wk 5 Build	REST REST	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	T2-6x1k 6×1km @ T2, 90 sec jog	REST REST	LR-90 Long 90'	EASY-STRIDES Easy + strides
Wk 6 Build	REST REST	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-45 Easy 45'	T2-pyramid 3×3 min, 4×2 min, 4×1 min @ T2	REST REST	LR-105 Long 105'	EASY-STRIDES Easy + strides
Wk 7 Peak	REST REST	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	T3-6x800 6×800m @ 3–5K pace, 90 sec jog	REST REST	LR-105 Long 105'	EASY-STRIDES Easy + strides
Wk 8 Peak	REST REST	T1-6x1k 6×1km @ T1, 1 min jog	EASY-45 Easy 45'	T3-5x1k 5×1km @ 5K pace, 2 min jog	REST REST	LR-90 Long 90'	EASY-STRIDES Easy + strides
Wk 9 Taper	REST REST	T2-8x600 8×600m @ T2, 90 sec jog	EASY-30 Easy 30'	T3-3x1mi 3×1mi @ 5K pace, 2 min jog	REST REST	LR-75 Long 75'	EASY-STRIDES Easy + strides
Wk 10 Race	REST REST	T2-10x400 10×400m @ T2, 1 min jog	EASY-30 Easy 30'	EASY-STRIDES Easy + strides	REST REST	EASY-30 Easy 30'	RACE RACE

10K — Race — Norwegian Singles

10 weeks · 6 days/week · peak 40–50 mi/wk

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Wk 1 Base	EASY-45 Easy 45'	T1-5x6 5×6 min @ T1, 1 min jog	EASY-45 Easy 45'	T2-8x600 8×600m @ T2, 90 sec jog	EASY-30 Easy 30'	LR-75 Long 75'	EASY-STRIDES Easy + strides
Wk 2 Base	EASY-45 Easy 45'	T1-6x1k 6×1km @ T1, 1 min jog	EASY-45 Easy 45'	T2-6x1k 6×1km @ T2, 90 sec jog	EASY-30 Easy 30'	LR-90 Long 90'	EASY-STRIDES Easy + strides
Wk 3 Base	EASY-45 Easy 45'	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-45 Easy 45'	T2-4x2k 4×2km @ T2, 2 min jog	EASY-30 Easy 30'	LR-105 Long 105'	EASY-STRIDES Easy + strides
Wk 4 Build	EASY-45 Easy 45'	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	T2-6x1k 6×1km @ T2, 90 sec jog	EASY-30 Easy 30'	LR-90 Long 90'	EASY-STRIDES Easy + strides
Wk 5 Build	EASY-60 Easy 60'	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-45 Easy 45'	T2-pyramid 3×3 min, 4×2 min, 4×1 min @ T2	EASY-30 Easy 30'	LR-105 Long 105'	EASY-STRIDES Easy + strides
Wk 6 Build	EASY-60 Easy 60'	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	T2-4x2k 4×2km @ T2, 2 min jog	EASY-30 Easy 30'	LR-120 Long 120'	EASY-STRIDES Easy + strides
Wk 7 Peak	EASY-60 Easy 60'	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-45 Easy 45'	T3-6x800 6×800m @ 3–5K pace, 90 sec jog	EASY-30 Easy 30'	LR-120 Long 120'	EASY-STRIDES Easy + strides
Wk 8 Peak	EASY-60 Easy 60'	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	T3-5x1k 5×1km @ 5K pace, 2 min jog	EASY-30 Easy 30'	LR-105 Long 105'	EASY-STRIDES Easy + strides
Wk 9 Taper	EASY-45 Easy 45'	T2-8x600 8×600m @ T2, 90 sec jog	EASY-30 Easy 30'	T3-3x1mi 3×1mi @ 5K pace, 2 min jog	EASY-30 Easy 30'	LR-90 Long 90'	EASY-STRIDES Easy + strides
Wk 10 Race	EASY-30 Easy 30'	T2-10x400 10×400m @ T2, 1 min jog	EASY-30 Easy 30'	EASY-STRIDES Easy + strides	REST REST	EASY-30 Easy 30'	RACE RACE

Half — Build — Norwegian Singles

12 weeks · 4–5 days/week · peak 30–35 mi/wk

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Wk 1 Base	REST REST	T1-25c 25 min continuous	EASY-30 Easy 30'	T2-8x600 8×600m @ T2, 90 sec jog	REST REST	LR-75 Long 75'	EASY-30 Easy 30'
Wk 2 Base	REST REST	T1-5x6 5×6 min @ T1, 1 min jog	EASY-30 Easy 30'	T2-6x1k 6×1km @ T2, 90 sec jog	REST REST	LR-90 Long 90'	EASY-30 Easy 30'
Wk 3 Base	REST REST	T1-6x1k 6×1km @ T1, 1 min jog	EASY-30 Easy 30'	T2-4x2k 4×2km @ T2, 2 min jog	REST REST	LR-105 Long 105'	EASY-30 Easy 30'
Wk 4 Base	REST REST	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-30 Easy 30'	T2-pyramid 3×3 min, 4×2 min, 4×1 min @ T2	REST REST	LR-90 Long 90'	EASY-30 Easy 30'
Wk 5 Build	REST REST	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	T2-6x1k 6×1km @ T2, 90 sec jog	REST REST	LR-120 Long 120'	EASY-STRIDES Easy + strides
Wk 6 Build	REST REST	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-45 Easy 45'	T2-4x2k 4×2km @ T2, 2 min jog	REST REST	LR-120 Long 120'	EASY-STRIDES Easy + strides
Wk 7 Build	REST REST	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	T2-pyramid 3×3 min, 4×2 min, 4×1 min @ T2	REST REST	LR-135 Long 135'	EASY-STRIDES Easy + strides
Wk 8 Build	REST REST	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-45 Easy 45'	T2-6x1k 6×1km @ T2, 90 sec jog	REST REST	LR-105 Long 105'	EASY-STRIDES Easy + strides
Wk 9 Peak	REST REST	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	HMP-2x3mi 2×3 mi @ HM pace, 2 min jog	REST REST	LR-135 Long 135'	EASY-STRIDES Easy + strides
Wk 10 Peak	REST REST	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-45 Easy 45'	HMP-2x3mi 2×3 mi @ HM pace, 2 min jog	REST REST	LR-150 Long 150'	EASY-STRIDES Easy + strides
Wk 11 Taper	REST REST	T1-3x10 3×10 min @ T1, 2 min jog	EASY-30 Easy 30'	T2-6x1k 6×1km @ T2, 90 sec jog	REST REST	LR-90 Long 90'	EASY-STRIDES Easy + strides
Wk 12 Race	REST REST	T2-8x600 8×600m @ T2, 90 sec jog	EASY-30 Easy 30'	EASY-STRIDES Easy + strides	REST REST	EASY-30 Easy 30'	RACE RACE

Half — Race — Norwegian Singles

12 weeks · 6 days/week · peak 45–55 mi/wk

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Wk 1 Base	EASY-45 Easy 45'	T1-5x6 5×6 min @ T1, 1 min jog	EASY-45 Easy 45'	T2-6x1k 6×1km @ T2, 90 sec jog	EASY-30 Easy 30'	LR-90 Long 90'	EASY-STRIDES Easy + strides
Wk 2 Base	EASY-45 Easy 45'	T1-6x1k 6×1km @ T1, 1 min jog	EASY-45 Easy 45'	T2-4x2k 4×2km @ T2, 2 min jog	EASY-30 Easy 30'	LR-105 Long 105'	EASY-STRIDES Easy + strides
Wk 3 Base	EASY-60 Easy 60'	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-45 Easy 45'	T2-pyramid 3×3 min, 4×2 min, 4×1 min @ T2	EASY-30 Easy 30'	LR-120 Long 120'	EASY-STRIDES Easy + strides
Wk 4 Base	EASY-45 Easy 45'	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	T2-6x1k 6×1km @ T2, 90 sec jog	EASY-30 Easy 30'	LR-105 Long 105'	EASY-STRIDES Easy + strides
Wk 5 Build	EASY-60 Easy 60'	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-45 Easy 45'	T2-4x2k 4×2km @ T2, 2 min jog	EASY-30 Easy 30'	LR-135 Long 135'	EASY-STRIDES Easy + strides
Wk 6 Build	EASY-60 Easy 60'	T1-3x10 3×10 min @ T1, 2 min jog	EASY-60 Easy 60'	T2-pyramid 3×3 min, 4×2 min, 4×1 min @ T2	EASY-30 Easy 30'	LR-135 Long 135'	EASY-STRIDES Easy + strides
Wk 7 Build	EASY-60 Easy 60'	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-60 Easy 60'	HMP-2x3mi 2×3 mi @ HM pace, 2 min jog	EASY-30 Easy 30'	LR-150 Long 150'	EASY-STRIDES Easy + strides
Wk 8 Build	EASY-60 Easy 60'	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	T2-4x2k 4×2km @ T2, 2 min jog	EASY-30 Easy 30'	LR-120 Long 120'	EASY-STRIDES Easy + strides
Wk 9 Peak	EASY-60 Easy 60'	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-60 Easy 60'	HMP-2x3mi 2×3 mi @ HM pace, 2 min jog	EASY-30 Easy 30'	LR-150 Long 150'	EASY-STRIDES Easy + strides
Wk 10 Peak	EASY-60 Easy 60'	T1-3x10 3×10 min @ T1, 2 min jog	EASY-60 Easy 60'	HMP-2x3mi 2×3 mi @ HM pace, 2 min jog	EASY-30 Easy 30'	LR-165 Long 165'	EASY-STRIDES Easy + strides
Wk 11 Taper	EASY-45 Easy 45'	T1-3x10 3×10 min @ T1, 2 min jog	EASY-30 Easy 30'	T2-6x1k 6×1km @ T2, 90 sec jog	EASY-30 Easy 30'	LR-90 Long 90'	EASY-STRIDES Easy + strides
Wk 12 Race	EASY-30 Easy 30'	T2-8x600 8×600m @ T2, 90 sec jog	EASY-30 Easy 30'	EASY-STRIDES Easy + strides	REST REST	EASY-30 Easy 30'	RACE RACE

Marathon — Build — Norwegian Singles

16 weeks · 4–5 days/week · peak 30–40 mi/wk

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Wk 1 Base	REST REST	T1-25c 25 min continuous	EASY-30 Easy 30'	T2-8x600 8×600m @ T2, 90 sec jog	REST REST	LR-75 Long 75'	EASY-30 Easy 30'
Wk 2 Base	REST REST	T1-5x6 5×6 min @ T1, 1 min jog	EASY-30 Easy 30'	T2-6x1k 6×1km @ T2, 90 sec jog	REST REST	LR-90 Long 90'	EASY-30 Easy 30'
Wk 3 Base	REST REST	T1-6x1k 6×1km @ T1, 1 min jog	EASY-30 Easy 30'	T2-4x2k 4×2km @ T2, 2 min jog	REST REST	LR-105 Long 105'	EASY-30 Easy 30'
Wk 4 Base	REST REST	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-30 Easy 30'	T2-pyramid 3×3 min, 4×2 min, 4×1 min @ T2	REST REST	LR-90 Long 90'	EASY-30 Easy 30'
Wk 5 Base	REST REST	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	T2-6x1k 6×1km @ T2, 90 sec jog	REST REST	LR-120 Long 120'	EASY-STRIDES Easy + strides
Wk 6 Build	REST REST	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-45 Easy 45'	T2-4x2k 4×2km @ T2, 2 min jog	REST REST	LR-135 Long 135'	EASY-STRIDES Easy + strides
Wk 7 Build	REST REST	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	T2-pyramid 3×3 min, 4×2 min, 4×1 min @ T2	REST REST	LR-150 Long 150'	EASY-STRIDES Easy + strides
Wk 8 Build	REST REST	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-45 Easy 45'	T2-4x2k 4×2km @ T2, 2 min jog	REST REST	LR-120 Long 120'	EASY-STRIDES Easy + strides
Wk 9 Build	REST REST	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	HMP-2x3mi 2×3 mi @ HM pace, 2 min jog	REST REST	LR-150 Long 150'	EASY-STRIDES Easy + strides
Wk 10 Build	REST REST	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-45 Easy 45'	T2-pyramid 3×3 min, 4×2 min, 4×1 min @ T2	REST REST	LR-165 Long 165'	EASY-STRIDES Easy + strides
Wk 11 Peak	REST REST	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	HMP-2x3mi 2×3 mi @ HM pace, 2 min jog	REST REST	LR-180 Long 180'	EASY-STRIDES Easy + strides
Wk 12 Peak	REST REST	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-45 Easy 45'	MP-long Long run w/ 6 mi @ marathon pace	REST REST	LR-150 Long 150'	EASY-STRIDES Easy + strides
Wk 13 Peak	REST REST	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	HMP-2x3mi 2×3 mi @ HM pace, 2 min jog	REST REST	LR-180 Long 180'	EASY-STRIDES Easy + strides
Wk 14 Peak	REST REST	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-45 Easy 45'	MP-long Long run w/ 6 mi @ marathon pace	REST REST	LR-200 Long 200'	EASY-STRIDES Easy + strides
Wk 15 Taper	REST REST	T1-3x10 3×10 min @ T1, 2 min jog	EASY-30 Easy 30'	T2-6x1k 6×1km @ T2, 90 sec jog	REST REST	LR-120 Long 120'	EASY-STRIDES Easy + strides
Wk 16 Race	REST REST	T2-8x600 8×600m @ T2, 90 sec jog	EASY-30 Easy 30'	EASY-STRIDES Easy + strides	REST REST	EASY-30 Easy 30'	RACE RACE

Marathon — Race — Norwegian Singles

16 weeks · 6 days/week · peak 45–60 mi/wk

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Wk 1 Base	EASY-45 Easy 45'	T1-5x6 5×6 min @ T1, 1 min jog	EASY-45 Easy 45'	T2-6x1k 6×1km @ T2, 90 sec jog	EASY-30 Easy 30'	LR-90 Long 90'	EASY-STRIDES Easy + strides
Wk 2 Base	EASY-60 Easy 60'	T1-6x1k 6×1km @ T1, 1 min jog	EASY-45 Easy 45'	T2-4x2k 4×2km @ T2, 2 min jog	EASY-30 Easy 30'	LR-105 Long 105'	EASY-STRIDES Easy + strides
Wk 3 Base	EASY-60 Easy 60'	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-45 Easy 45'	T2-pyramid 3×3 min, 4×2 min, 4×1 min @ T2	EASY-30 Easy 30'	LR-120 Long 120'	EASY-STRIDES Easy + strides
Wk 4 Base	EASY-45 Easy 45'	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	T2-6x1k 6×1km @ T2, 90 sec jog	EASY-30 Easy 30'	LR-105 Long 105'	EASY-STRIDES Easy + strides
Wk 5 Base	EASY-60 Easy 60'	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-60 Easy 60'	T2-4x2k 4×2km @ T2, 2 min jog	EASY-30 Easy 30'	LR-135 Long 135'	EASY-STRIDES Easy + strides
Wk 6 Build	EASY-60 Easy 60'	T1-3x10 3×10 min @ T1, 2 min jog	EASY-60 Easy 60'	T2-pyramid 3×3 min, 4×2 min, 4×1 min @ T2	EASY-30 Easy 30'	LR-150 Long 150'	EASY-STRIDES Easy + strides
Wk 7 Build	EASY-60 Easy 60'	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-60 Easy 60'	HMP-2x3mi 2×3 mi @ HM pace, 2 min jog	EASY-30 Easy 30'	LR-165 Long 165'	EASY-STRIDES Easy + strides
Wk 8 Build	EASY-60 Easy 60'	T1-3x10 3×10 min @ T1, 2 min jog	EASY-45 Easy 45'	T2-4x2k 4×2km @ T2, 2 min jog	EASY-30 Easy 30'	LR-135 Long 135'	EASY-STRIDES Easy + strides
Wk 9 Build	EASY-60 Easy 60'	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-60 Easy 60'	HMP-2x3mi 2×3 mi @ HM pace, 2 min jog	EASY-30 Easy 30'	LR-165 Long 165'	EASY-STRIDES Easy + strides
Wk 10 Build	EASY-60 Easy 60'	T1-3x10 3×10 min @ T1, 2 min jog	EASY-60 Easy 60'	MP-long Long run w/ 6 mi @ marathon pace	EASY-45 Easy 45'	LR-180 Long 180'	EASY-STRIDES Easy + strides
Wk 11 Peak	EASY-60 Easy 60'	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-60 Easy 60'	HMP-2x3mi 2×3 mi @ HM pace, 2 min jog	EASY-45 Easy 45'	LR-180 Long 180'	EASY-STRIDES Easy + strides
Wk 12 Peak	EASY-60 Easy 60'	T1-3x10 3×10 min @ T1, 2 min jog	EASY-60 Easy 60'	MP-long Long run w/ 6 mi @ marathon pace	EASY-45 Easy 45'	LR-200 Long 200'	EASY-STRIDES Easy + strides
Wk 13 Peak	EASY-60 Easy 60'	T1-4x2k 4×2km @ T1, 90 sec jog	EASY-60 Easy 60'	MP-10mi 1×10 mi @ MP-15s/mi	EASY-45 Easy 45'	LR-180 Long 180'	EASY-STRIDES Easy + strides
Wk 14 Peak	EASY-60 Easy 60'	T1-3x10 3×10 min @ T1, 2 min jog	EASY-60 Easy 60'	MP-long Long run w/ 6 mi @ marathon pace	EASY-45 Easy 45'	LR-200 Long 200'	EASY-STRIDES Easy + strides
Wk 15 Taper	EASY-45 Easy 45'	T1-3x10 3×10 min @ T1, 2 min jog	EASY-30 Easy 30'	T2-6x1k 6×1km @ T2, 90 sec jog	EASY-30 Easy 30'	LR-120 Long 120'	EASY-STRIDES Easy + strides
Wk 16 Race	EASY-30 Easy 30'	T2-8x600 8×600m @ T2, 90 sec jog	EASY-30 Easy 30'	EASY-STRIDES Easy + strides	REST REST	EASY-30 Easy 30'	RACE RACE

Intensity zones — quick reference

Zone	Name	RPE	HR % max	Pace anchored to 5K	Use
Z1	Recovery / very easy	1–3 / 10	60–70% HRmax	5K pace + 2:30–3:30/mi	Pre-workout warmup, recovery between sessions, post-workout cooldown
Z2	Easy aerobic	3–4 / 10	70–80% HRmax	5K pace + 1:30–2:30/mi	All easy runs — the foundation of weekly volume. Should feel conversational.
T1	Subthreshold	5–6 / 10	82–87% HRmax	5K pace + 0:30–1:00/mi (≈half-marathon pace)	T1 workouts — first threshold day each week. Comfortably hard, sustainable.
T2	Threshold	7 / 10	87–91% HRmax	5K pace + 0:15–0:30/mi (≈10K pace)	T2 workouts — second threshold day each week. Faster than T1, still controlled.
T3	VO2 max / interval	8–9 / 10	91–95% HRmax	5K pace ± 5 sec	Limited to 5K/10K plans, 1×/week for 2–3 weeks late in block. Hard intervals.
RACE	Race pace	varies by distance	depends on race length	target race pace	Race-specific simulation workouts in peak weeks.

Full method, FAQ, modifications, and workout structure: Adult-Training-Framework PDF. Excel workbook with all plans + training log: Adult-Training-Plans.xlsx.